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Cranberry beans vs. Lupin Bean — In-Depth Nutrition Comparison

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What are the differences between cranberry beans and lupin Bean?

  • Cranberry beans is higher in folate, fiber, iron, vitamin B1, and vitamin B6, yet lupin Bean is higher in manganese and monounsaturated fat.
  • Cranberry beans's daily need coverage for folate is 37% more.
  • Cranberry beans has 9 times more vitamin B6 than lupin Bean. While cranberry beans has 0.081mg of vitamin B6, lupin Bean has only 0.009mg.

We used Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Lupins, mature seeds, cooked, boiled, without salt types in this article.

Infographic

Cranberry beans vs Lupin Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more PotassiumPotassium +58%
Contains more IronIron +74.2%
Contains less SodiumSodium -75%
Contains more ZincZinc +21.1%
Contains more ManganeseManganese +82.7%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~54mg
~equal in Calcium ~51mg
~equal in Copper ~0.231mg
~equal in Phosphorus ~128mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B2Vitamin B2 +30.2%
Contains more Vitamin B5Vitamin B5 +27.7%
Contains more Vitamin B6Vitamin B6 +800%
Contains more FolateFolate +250.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry beans Lupin Bean DV% diff.
Folate 207µg 59µg 37%
Fiber 8.6g 2.8g 23%
Manganese 0.37mg 0.676mg 13%
Protein 9.34g 15.57g 12%
Iron 2.09mg 1.2mg 11%
Vitamin B1 0.21mg 0.134mg 6%
Vitamin B6 0.081mg 0.009mg 6%
Carbs 24.46g 9.88g 5%
Potassium 387mg 245mg 4%
Fats 0.46g 2.92g 4%
Polyunsaturated fat 0.199g 0.73g 4%
Monounsaturated fat 0.04g 1.18g 3%
Zinc 1.14mg 1.38mg 2%
Selenium 1.3µg 2.6µg 2%
Saturated fat 0.119g 0.346g 1%
Vitamin B5 0.24mg 0.188mg 1%
Vitamin B2 0.069mg 0.053mg 1%
Calories 136kcal 119kcal 1%
Phosphorus 135mg 128mg 1%
Magnesium 50mg 54mg 1%
Vitamin C 0mg 1.1mg 1%
Net carbs 15.86g 7.08g N/A
Calcium 50mg 51mg 0%
Copper 0.231mg 0.231mg 0%
Sodium 1mg 4mg 0%
Vitamin B3 0.515mg 0.495mg 0%
Tryptophan 0.111mg 0.125mg 0%
Threonine 0.393mg 0.573mg 0%
Isoleucine 0.412mg 0.695mg 0%
Leucine 0.746mg 1.181mg 0%
Lysine 0.641mg 0.832mg 0%
Methionine 0.14mg 0.11mg 0%
Phenylalanine 0.505mg 0.618mg 0%
Valine 0.489mg 0.65mg 0%
Histidine 0.26mg 0.443mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more CarbsCarbs +147.6%
Contains more OtherOther +98.2%
Contains more ProteinProtein +66.7%
Contains more FatsFats +534.8%
~equal in Water ~71.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Mono. FatMonounsaturated fat +2850%
Contains more Poly. FatPolyunsaturated fat +266.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.